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Get the Most Out of Your Strength Training

April 21, 2014

 

If it hasn’t been apparent yet, I’m a big advocate for strength training for Fat Loss especially for females!
 

Below I will be sharing with you some simple to use strategies when it comes to structuring your workouts so you can get the best results!
 

Weight training has a massive effect on our bodies in a positive way. When you weight train you cause micro tears in your muscles, this can be experienced by the soreness you get the day or two after lifting known as DOMS (delayed onset of muscle soreness) during this repair process your body needs a lot of energy (or calories) to help repair the micro tears. Training regularly means you are regularly repairing muscles and using energy to do this, not to mention the calories you burn in the actual workout!
 

More lean muscle requires more calories to maintain it, and more strength means you are capable of doing a lot more in your workouts and also in your day in general.
 

Here are some tips to get the most out of your strength work.

  1. Weight train 2 – 4 times per week  (2 as a minimum)
     

  2. Don’t skip your legs! They are the biggest muscle group and can have a massive effect on your overall calories both during the session and in recovery, you also don’t want to be imbalanced and risk injury.
     

  3. Try this training schedule:
    Mon & Thurs – Legs and Back
    Tuesday & Friday – Chest and Arms
    (Intervals on as many days as feasible)

     

  4. Lift heavy ladies, don’t be afraid of ‘bulking up’ lift heavy. You should be struggling to lift the weight by the last couple of reps, whether it’s 12 or 15 reps you shouldn’t be able to do it easily! Lifting heavy will cause a change in your body, light weights for a ridiculous number of reps will not!
     

  5. Ask for help, if you’re not sure where to start, what to do, or where to go... ask someone who has experience and can guide you in the right direction safely! And then buddy up to help keep accountable to your goals!

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